Recipe By: Brenda J. Ponichtera, R.D.
Make this for: Dinner
This Recipe Makes: 5 Serving(s)
This dish has excellent flavor. Kidney beans can be substituted for black beans. Recipe courtesy of Quick & Healthy Volume II, 2nd Edition, Brenda J. Ponichtera, RD, Published by Small Steps Press, a division of the American Diabetes Association.
What you’ll need
1 lb skinless, boneless chicken breasts, cut into strips1/4 tsp. each: chili powder and salt (optional)1/8 tsp. ground black pepper1 cup quick-cooking brown rice, uncooked1 1/4 cup fat-free chicken broth (Sodium is figured for reduced sodium)1 can (15 ounces) black beans, drained and rinsed1 can (4 ounces) diced green chilies1/8 tsp. each: ground cumin, cayenne pepper, and garlic powder1/4 tsp. each: onion powder and dried oregano2 oz (1/2 cup) grated reduced-fat cheddar cheese
Spray 9×13″ baking pan or microwave-safe dish with nonstick cooking spray. Arrange chicken in pan and top with chili powder, salt (optional), and pepper. Follow directions below for conventional oven or microwave.
CONVENTIONAL OVEN: Preheat oven to 350 degrees. Bake for 20 minutes or until chicken is done.
MICROWAVE OVEN: Cover, venting the lid, and cook on high for 6-8 minutes, depending on thickness of chicken. Rotate dish halfway through cooking time.
Meanwhile, cook rice according to package directions, substituting chicken broth for water and omitting salt. When rice id done, mix in black beans, chilies, and remaining seasonings. Pour drippings from cooked chicken into rice mixture and mix well. Spread over chicken. Top with grated cheese. Return to conventional oven for 5 minutes (microwave oven for 30 seconds) or until cheese is melted. (NOTE: One serving is a good source of fiber.)
Starch: 1 1/2Non-Starchy Vegetables: 1Meat/Meat Substitutes: Lean: 3